3 shakes a day + 3 meals?

[curvygirly]

Hi everyone Happy New Year:)

 

So I am back on the forums, I was on here back when they first started but just got busy with life ( sorry) .

 

I am 5'3, 154 lbs, and trying to get back to a healthy 120 lbs for my small frame.

 

My friend just started training people as a personal trainer and this is the meal plan she has recommended for me.

 

I am a vegetarian by the way, I don't eat eggs and I am allergic to most nuts and avocado.

 

She is saying I should have three protein shakes a day + 3 meals + snacks :S. I am scared this is too much because I usually hear protein shakes can be used as meal replacements not in addition to it.

 

 

My protein shake recipe is : Whey Protein Scoop (110 calories) + 1/2 cup fruit= protein shake of about 150 calories

 

Breakfast: protein shake + oatmeal ( I use instant oatmeal and 1/2 cup soy milk) = 300 calories

Snack- something small and healthy

Lunch: Salad with a protein patty ( I have veggie meatless breaded patties) = 250 calories

Snack-something healthy and small

 

Pre workout- protein shake= 150 calories

Post workout- protein shake=150 calories

 

dinner- mainly veggies, protein and small carb.

 

 

 

She is saying I should eat about 1500-1800 calories daily since I weight train daily and do cardio. I am nervous about having

Three protein shakes a day + 3 meals. Isn't this too much?

 

I'm looking for articles online to back up this theory. So far I have found articles swapping a meal for a protein shake, or a protein shake being added to meals to bulk up.

 

Sorry but if someone can set me straight that would be a big relief. I don't want to argue with my friend and be disrespectful.

[elefevers]

I would think as long as your calorie count is below the threshold of gaining weight you should be fine.  I'm certainly no expert, but the added protein should aid in your muscle development.  Kind of the basis of paleo, you can eat as much as you want as long as your Cal count is within reason.  You don't really eat much at your meals, so it's probably pretty safe.  Just be careful of the protein you are taking... some of it has some pretty nasty stuff in it, make sure to read the ingredient list!  

[notanartmajor]

If that calorie count is appropriate for you, you'll be fine. Calories are all that matters for weight gain/loss, which kind is irrelevant.

[elefevers]

^^^ spot on.  A nutrition professor lost almost 30 pounds eating twinkies.  Just be warned not all calories are nutritionally equal, i.e. twinkies are empty calories with very few micro or macro nutrients! It's simply a unit of energy.  

 

http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html

[Waldo]

Protein spares muscle tissue when losing.

 

When undereating the body needs extra protein, if it doesn't get it from your diet, it gets it from your muscles.

 

As backwards as it sounds, protein supplementation (or a high protein diet) is less important when trying to build muscle.  It is much more important to preserve existing muscle when trying to lose fat.

 

Protein shakes are not all that useful when bulking.  Those that say otherwise overly buy into supplement propaganda.  Calories are what builds muscle, not protein.